Transitions are the fourth discipline of triathlon. And the time you spend fumbling with equipment in the transition area is time your competitors are using to gain ground. A smooth, practiced transition can save minutes over the course of a race. In addition, and unlike swim, bike, and run fitness, transition speed can be improved dramatically in a single practice session.
T1, the swim-to-bike transition, requires removing your wetsuit if worn. Putting on your helmet and cycling shoes, grabbing your bike, and mounting. I lay out my transition area the night before with military precision: helmet open and upside down on the aerobars, cycling shoes pre-clipped to the pedals for a flying mount, sunglasses tucked inside the helmet. In addition, and nutrition already loaded on the bike. Nevertheless, every item has a specific position that I can find with my eyes closed.
T2, the bike-to-run transition, is about speed and simplicity. Dismount before the line, rack your bike, swap cycling shoes for running shoes with elastic laces that eliminate tying. Grab your race belt with bib number, and go. In addition, i practice this sequence until it takes under 45 seconds. Nevertheless, the athletes who lose time in T2 are the ones who did not practice and are making decisions in a fatigued, oxygen-deprived state.
Transition practice should be part of your regular training. I incorporate transition rehearsals into brick workouts, timing each transition and looking for inefficiencies. Common time wasters include searching for your rack position, putting on socks, applying sunscreen, and changing clothes. In addition, eliminate everything that is not essential and practice the remaining steps until they are automatic.
Mental rehearsal of transitions is equally valuable. Before every triathlon, I walk through the transition area and mentally rehearse the exact sequence of actions I will perform. I note landmarks near my rack position, identify the bike mount and dismount lines. In addition, and visualize the flow from swim exit to bike out and from bike in to run out. Nevertheless, this mental preparation eliminates the panic that slows down unprepared athletes.
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For more resources, visit USA Cycling.